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Essentials:
A.
10sets
Snatch Grip RDL with Bands x 5 reps Light Load
On the 60sec Mark

B.
5 Min AMRAP
Pike On Rower x 10
Hanging Knee Raises x 10
Sit to Stand x 3 rep
-Rest 2min-
5 Min AMRAP
Incline Push Ups x 15 reps
Tuck-Ups x 15 reps
Sit to Stand x 3 rep
-Rest 2min-
5 Min AMRAP
Box Dip x 20 reps
Sit-Ups x 20 reps
Sit to Stand x 3 rep

Fitness:
A.
10sets
2 Snatch Pull + 1 hang Power Snatch 50% of Snatch
On the 60sec Mark

B.
5 Min AMRAP
Handstand Push Up x 10
Toes to Bar x 10
Rope Climb x 1
-Rest 2min-
5 Min AMRAP
Push Ups x 15 reps
V-Ups x 15 reps
Rope Climb x 1
-Rest 2min-
5 Min AMRAP
Box Dip x 20 reps
Sit-Ups x 20 reps
Rope Climb x 1 rep

Performance:
A.
10sets
Deficit Snatch Pull with bands x 2 reps 55% of Snatch (Red Bands)
On the 60sec Mark

B.
5 Min AMRAP
Strict Handstand Push Up x 10
GHD Sit Up x 10
Seated L-Sit Legless Rope Climb x 1 rep 12ft
-Rest 2min-
5 Min AMRAP
Kipping Handstand Push Up x 15 reps
Toes to bar x 15 reps
Legless Rope Climb x 1 rep 15ft
-Rest 2min-
5 Min AMRAP
Ring Push Up x 20 reps
V-Ups x 20 reps
Rope Climb x 1 rep 15ft

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FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(470) 436-8861

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